Start with these 2 videos:

What is ReSET

How to clear out your cupboards and how to grocery shop

Next ... breakfast. This week I am sharing one breakfast and 1 lunch tip with a recipe to help you HIIT your goals. Showing you what you can prep in advance or make so you can take it with you. I often make an on the go breakfast for everyone in our house. Either because they eat 2 breakfasts (the athletes in my house) or because they slept in or because Peter and I start so early we aren't hungry until later in the morning.

This is about simplicity. At first making all your food feels overwhelming but as you start to create systems it gets easier.

I'm kicking off a ReSET nutrition challenge - this is not a diet, but instead a system to create a sustainable way to eat healthy, nutrient dense food while still loving your life.

We need to change our relationship with food. Food nourishes us and heals us but our fast paced lives and easy access to premade, highly processed foods mean we sacrifice quality/health for ease.

The ReSET program is about creating positive relationships with food by showing you how to change the composition of your plate, what's on your plate and how to change your behaviour so instead of grabbing take out, you grab the food you made before you leave the house.

What can you expect?

• guidelines and visual aids on what your plates should look like

• food charts highlighting what I call 3X foods, foods packed with nutrition

• trackers to help keep you stay motivated

• daily videos to help guide your choices

• elimination of certain food and drinks to help focus on rebuilding a positive relationship with food while seeing if certain foods may be sabotaging your best intentions by causing bloating, water retention, heightened cravings, hormone disruption, etc. Reintroduction of some foods and drinks after challenge is complete

• daily posts with recipes and tips to help the new behaviours stick on the TriFIT Get Social Page

What this isn't...

• There are no premade meal plans because we all have different tastes and preference. Instead I provide guidelines that fit your exisiting diet

• There is no calorie counting or carb counting

Choose your focus:

For Weight Loss Prioritise in order:

1. Protein

2. Veggies (colourful veggies grown above ground)

3. Water - no alcohol or caffiene

4. Healthy Fats

5. Alternate grains with small portion size (quinoa, farro, kamut, brown rice, etc)

6. Fruit (low fructose fruits like berries)

To improve Gut Health:

1. Veggies (dark leafy greens, veggies rich in vitamin C and K)

2. Healthy Fats (seeds, nuts)

3. Protein (beans and seafood)

4. Alternate grains (quinoa, farro, kamut, brown rice, etc)

5. Water - no alcohol

6. Fruit (low fructose fruits like berries)

To improve immune system/ overall health:

1. Veggies (eat the rainbow)

2. Protein (well sourced protetin, beans and seafood with high vitamin D & zinc)

3. Water

4. Fruit (eat the rainbow)

5. Healthy Fats

6. Alternate grains (quinoa, farro, kamut, brown rice, etc)

The ReSET program is available on the website. It includes:

• a lengthy list and categories of foods to help you maximize your nutrition

• a workbook explaining the reasons for the choices and nutrition 101, plus my philosophy towards nutrition

• daily coaching videos 3-5 mins in length

• WHY we need to eliminate certain food and drinks

FAQ:

Can you do this challenge without the ReSET program?
Yes, but you get more knowledge, tools and support using the program. You do need to be a Get TriFIT member either by purchasing ReSET or having a subscription

I already bought ReSET. Do I need to buy it again?
No, once you bought ReSET you own it for life. The purpose of ReSET is to keep reusing the process until you find the right habits to maintain your nutrition choices. If you are an ALL ACCESS MEMBER (previously Dive Deep) or a Personal Training Client (One on One Coaching) you have full access to ReSET

What is the cost of ReSET?
ReSET is a one time cost of $20 CAD

Each Day, starting Monday January 9th, I post a tip, recipe and video to the Get Social Page to help you and inspire you over the next 28 days. Track your progress and comment on the daily posts to stay accountable. Celebrate your success and share your struggles. The page is completely private and only TriFIT members can see/respond to your post.

Accountability ...

• Use the Get Social posts to stay accountable

• Email me (amy@gettrifit.com) as you need for help

• Submit your tracker each week by email to amy@gettrifit.com. Please note this is about a perfectly checked tracker but instead identity what your are focusing on and do your best to check the priority groups. Or choose one habit (like more veggies or more protein). I want to support your choices not stress you about what you are not achieving.

Habits are about long term, so please remember this is not about perfection but a starting place to making better food choices you can sustain.

Now who is ready to ReSET their Nutrition? ~ Comment below

Yes I did!! This is the challenge everyone needs to kick start 2023 and all you need is 10 minutes. I call this Challenge HIIT10.

My BFF is joining me on camera as the two of us sweat it out with you during the 10 minute body weight workout. Audrey, my BFF, is doing full modified and beginner movements while I'm doing the advanced movements. Just like so many people, she’s starting back up after a long break.

These 10 minute modified workouts meet her where she is but give her the gratification of doing something positive and energizing. After our most recent workout she turned to me and said:

“I love how do able this is and how accomplished I feel when I’m done. Best of all it’s only 10 minutes. Why didn’t you do this sooner!?!?”

Nothing like a friend to cut to the chase. Why am I introducing this now? Because we all need a quick pick me up. This challenge doesn’t require any equipment or a large space. You just need your beautiful self and 10 minutes. There are no complicated movements. You experience an endorphin rush and energy that carries you through your day - every single workout.

HIIT10 is available starting January 2nd

This holiday season I want to wish you time with the people you love, time to be fully present and let the small moments soak in. We need to relish the small moments in life. The way our child looks up at us and in that moment your heart swells twice it's size. The joy of being outside and embracing the quiet of the moment. Seeing the sun turn everything golden. Or hearing a friends voice you haven't spoken to in a long time.

As we bring 2022 to a close I hope you take a moment to see no matter what obstacles you may have faced, there was also many - if not millions, of small moments of joy. We can fix to heavily on negative thoughts, negative moments and push aside all the small moments of joy, happiness and peace we also experience. When we look for it, we discover we are surrounded by these micro moments.

Each year I share my Christmas Eve tradition of taking a moment to enjoy the beauty of what this season is about. I go for a run after dinner through town. I enjoy the silence of a cold winter's night where there are no cars on the road because everyone is celebrating. The crunch of my feet on the snow. The crystals of my breath in the air. I run past the houses lit with lights and windows glowing as people sit around their tables or trees. Yes, I feel like one of Charles Dickens' ghosts because I am counting my blessings while filling my cup so I can enjoy the people I love.

May you find the small moments of joy this holiday season,

~ Amy, your coach and trainer xo